Trying to eat less sodium, cholesterol, transfat, MSG, and artificial additives without sacrificing taste? Herbs and spices are the answer. Most restaurant food, I’m sorry to say, is sadly lacking in the herb and spice department. Americans dine out more now than ever before, but we aren’t very particular about the food we pay so much to eat. The judicious addition of some basic herbs and spices yields flavor and nutrients and eliminates the need for fats, salts and additives.
Basil- Peppery and fragrant, this herb that is a must for Italian and pasta dishes. Basil is the main ingredient in this pesto, too.
Bay – Pungent and warm; throw a few leaves into any beef dish, stew, chili or soup.
Cardamom – Peppery and fruity; Cardamom yummy in chicken, stewed fruits and breads.
Celery seed – Crisp, fruity seed that is essential for cole slaw, lettuce salad, chicken and greens.
Celery salt – Spicy, savory; good on salads and in rice and chicken dishes.
Cinnamon – Warm and sweet, cinnamon has many traditional uses and some exotic ones, too. Cinnamon is used in Mediterranean, Lebanese, Greek and African dishes.
Cumin – Warm, nutty spice that makes Hispanic food say ‘ole!’
Curry – Fruity, piquant and warm; used with all meats, rice, noodles, and some fruits. Also use in Asian and African meals.
Dill – A must with all fish and tuna recipes. Great with cheese and eggs too.
Fenugreek – Warm, maple sweet spice, Fenugreek is delicious in breads and cakes.
Fennel Seed – What leaps to mind is pizza, but don’t forget to the warm bitey taste in all Italian, sausage and beef stew dishes.
Garlic – Garlic has healing properties, and is a staple for almost any meat, cheese or Italian dish.
Ginger – Hot and fruity, it pairs with curry and in African, Thai and Asian food. Wasabi and ginger are delicious on sushi, too.
Ground Pepper – Use a pepper grinder with a peppercorn blend (red, pink, white and black corns). A must for salads, soups, eggs, meats.
Herbes de Provence – Blend of savory, basil, thyme and fennel (some varieties add onion, lavender and sage); use this blend in poultry, beef, pork, lamb, rice and just about anywhere.
Lemon Pepper- Lemon is a perfect replacement to salt. Fabu on fish.
Marjoram – Piquant and savory; similar to sage, a multi-use herb for meat, salad, potatoes, rice.
Nutmeg – Sweet and nutty, it is the spice we associate with doughnut and alfredo spice.
Paprika – “little pepper” in Salvic languages; gentle yet warm and satisfying, a must on eggs, chicken, potatoes, beef and goulash.
Rosemary – Warm with a hint of pine; great in vegetable salads, vinagrette dressings, pork, chicken and lamb.
Sage – Warm and buttery; the chicken, rice and poultry spice
White Pepper – hot and bitter spice that makes Alfredo sauce perfect
There are more I might have added, but these are my favorites. Try a variety of spices and develop your own ‘gotta-have’ list. For more food and recipes, visit my linked blogs.
